Monday Evening - Treadmill Intervals (5.5km/36.9km)
Warmup 1.5kms various jogging pace then -
5 x 2mins @ 4:00 pace/2mins walk recovery.
This works out to be 500m for each rep which will do
for the time being until i get more into these. I found it
quite difficult to do these as i haven't done this kind of
training for about 6 months. Over the coming weeks i
will work on increasing the distance and reducing
the walking breaks etc. Actually the first rep i did
tonight was a 600 at 3:45 pace and i knew that was
a bit too quick if i was to get through more than one.
A cooldown jog of round 8 mins and a set of chairdips and
pullups to finish up.
Total distance 5.5kms



Monday Morning - Medium Recovery (10km/31.4km)
A very very cold morning today so i made sure to wear
my gloves this time! A fairly even run with perhaps the
first 10mins or so a little quicker than i would normally
run a recovery. Must be a leftover from yesterday's
quicker run. 10kms in 57:46